MON OCTOBER 1, 2018 - CROSSFIT

crossfit-composure-wod09292018

“How long are you going to wait until you demand the best of yourself?” - Epictetus

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Air Squats
Spiderman to Downward Dog
Banded Lateral Steps (right and left)

Strength

Back Squat (3 x 9)

Back Squat

Set #1 - 9 Back Squats @ 64%
Set #2 - 9 Back Squats @ 68%
Set #3 - 9 Back Squats @ 72%

Every 3:00
Building upon these back squat percentages in the coming weeks.

Metcon

Metcon (Time)

"E-Brake"
3 Rounds:
400 Meter Run
20 DB Snatches (50/35)
15 Burpees

Cool Down/Mobility

1:00 Couch Stretch (each leg)
1:00 Pigeon Stretch (each leg)
10 Cat/Cow (slow and controlled)
1:00 Childs Pose

 

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